Comparing Nutrients in 1 pound Cucumber VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Cucumber	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	2.35% 68kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.7% 16.5g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	10.4% 7.57g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	5.44% 3.95g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 3.45g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	5.97% 2.27g	NA	38g per day for Men 19-50 years
Protein	5.26% 2.95g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.78% 0.44mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.17mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.5% 4.36μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.94% 31.8μg	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14% 12.7mg	31.2% 28mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.91% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	62% 74.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	45.4% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	0.15% 5.9μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	16% 1.27mg	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	15.6% 0.36mg	26% 0.6mg	2.3mg per day for Men 19-50 years
Molybdenum	37.5% 17μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.6% 109mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	11.7% 432g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Cucumber VS Canned Tomatoes with Green Chilies per 1 lb

Compare the macro and micronutrient content in 1 lb of Cucumber versus 1 lb of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cucumber vs Canned Tomatoes with Green Chilies:

• 1 pound of Cucumber has 1.7 times more Vitamin B2 and 1.8 times more Vitamin B5 than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 4 times more Vitamin A, 1.3 times more Vitamin B1, 6.5 times more Vitamin B3, 2.6 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.2 times more Vitamin C than Raw Whole Cucumber.
• 1 pound of Cucumber have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B9
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Raw Whole Cucumber as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cucumber vs Canned Tomatoes with Green Chilies:

• 1 pound of Cucumber has 1.7 times more Phosphorus and 1.4 times more Potassium than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 2.2 times more Copper, 1.7 times more Manganese and 200.5 times more Sodium than Raw Whole Cucumber.
• Both Cucumber and Canned Tomatoes with Green Chilies contain similar levels of Iron, Magnesium and Water per one pound.
• 1 pound of Cucumber lack sufficient amounts of Calcium
• Both Raw Whole Cucumber as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• Both Raw Whole Cucumber and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of macro-nutrients per 1 lb
• Both Cucumber and Canned Tomatoes with Green Chilies offer comparable quantities of Carbohydrate per one pound.
• Both Raw Whole Cucumber as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.